A strong immune system is one that can fight off diseases and help the body recover from them! Simply put, it’s a complex network of cells and proteins that defend the body, fighting infections and germs. This is more than enough reason to prioritize strengthening and maintaining it for optimal health. (1)

Your immune system works to protect your health by: keeping harmful threats—such as bacteria, viruses, and cancer cells—away and destroying them, minimizing the damage they can cause, repairing the harm they’ve done to the body, and adapting to new challenges, like the return of these viruses and germs.(2)

Important Tips for Boosting Immunity

Both children and adults need to care for their immune system to maintain the body’s health and strengthen its ability to defend itself. That’s why it’s advised to follow these tips to improve immune function.

1. Eat More Healthy Foods
   • The food you eat has a direct impact on your overall health and immune system!  That’s why it’s essential to follow a healthy, balanced diet filled with foods rich in vitamins and minerals. Be sure to include more vegetables, fruits, whole grains, lean protein sources, and probiotic-rich fermented foods in your diet. (2)(3)
   • It is recommended to focus on whole plant-based foods, as they are rich in antioxidants that help reduce inflammation and the risk of diseases. These include fruits, vegetables, seeds, legumes, and nuts. It is also advised to include healthy fats in your diet, such as those found in olive oil, salmon, and chia seeds, as they enhance the body’s immune response to pathogens. (3)

2. Try to treat and avoid obesity
   • Obesity is linked to a weakened immune system, which is why it’s important to maintain a healthy weight and avoid weight gain by following a proper diet. This includes avoiding fatty foods, added sugars, and anything that can lead to obesity.
   • If you are already dealing with obesity, it’s important to consult a nutritionist to find the best way for managing it and avoiding its associated risks.(2)(3)

3. Exercise More
   • Don't be lazy or sedentary—your immune system needs you to increase your physical activity and make movement a part of your lifestyle.
   • Exercise helps you take care of your body and muscles, while also boosting your immunity. Start by finding the exercises that suit your age, health, and needs. (2)

4. Stay hydrated
   • While drinking fluids doesn’t necessarily protect you from germs and viruses, dehydration can cause headaches and affect physical performance, mood, and concentration. It can also impair digestion and impact heart and kidney functions, all of which can increase the likelihood of illness. (3)
   • For this reason, it’s important to drink enough water, herbal teas, and calorie-free and sugar-free beverages to keep your body hydrated and healthy. (3)

5. Sleep Well!
   • Sleep is very important for your immune system! It strengthens your immunity, helps you recover from illnesses, and prevents them.
   • Adults are recommended to sleep at least 7 hours each night, while teenagers should aim for 8 to 10 hours. Young children and infants need around 14 hours of sleep daily.
   • In addition to the duration of sleep, the quality is also crucial. Interrupted or uncomfortable sleep can negatively affect immune function as well. (3)

6. Managing Stress
   • Chronic stress impacts the immune system by disrupting the balance of immune cell functions, and it can also weaken the immune response in children.
   • Therefore, it’s important to manage stress and reduce feelings of anxiety by engaging in relaxing activities such as journaling, practicing meditation, yoga, and relaxation techniques.
   • If controlling stress through usual methods is challenging, consulting a mental health professional can be helpful. (3)

7. Personal Hygiene and Infection Prevention
   • Regular handwashing is essential for reducing exposure to viruses and bacteria, helping to prevent infections that could weaken the immune system. (4)

8. Vaccination
   • Staying up to date with recommended vaccines—such as the flu vaccine, pneumococcal vaccine, and COVID-19 vaccine—is one of the most effective ways to support the immune system. (4)

As a Final Note..

You deserve the best medical care! That’s why our Internal Medicine Department team is ready to assist you and provide the highest quality medical services.

This includes offering the necessary tests to ensure your health is in good condition, and offering advice to help you maintain a strong immune system.

References

1. Betterhealth - Immune system explained
2. Clevelandclinic - Immune System
3. Healthline - 9 Ways to Boost Your Body’s Natural Defenses‍
4. Harvard Health - How to boost your immune system